How to Improve Your BMI Level

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When you go for a physical, your doctor will plug your height and weight into a simple formula to estimate your body fat. Body mass index, or BMI, is one of several measurements used to detect overweight and obesity. If your BMI exceeds 24.9, your physician will likely talk to you about healthy weight loss options. While BMI is a fairly reliable indicator of body fatness, it is not accurate for all groups. For instance, pregnant women and muscular athletes could be perfectly healthy with a high BMI. If you calculate your BMI at home, discuss it with your physician before you begin a weight loss and exercise program.

1

Use a food diary to track your eating habits for several weeks. Write down everything you eat and drink, the time and your emotional state. For instance, "I ate a brownie at 10 a.m. and was feeling stressed over a work assignment." You may be eating more than you realize, and all those calories add up to an unhealthy BMI.

2

Review the food journal and assess your eating habits. Do you eat three square meals a day, or are you a frequent snacker? Are you an emotional eater? Do you drink a lot of sugary beverages? Once you are able to identify trends in your eating habits, you'll know where to make changes to cut calories and lower your BMI.

3

Look for simple ways to cut calories. For instance, replace soda with water and leave the mayonnaise off your lunch sandwich. In order to lose 1 pound each week and improve your BMI, you'll need to create a calorie deficit of 500 calories each day.

4

Follow a realistic diet plan that includes all of the food groups and allows room for the occasional indulgence. For instance, you might have whole-grain pasta with vegetarian marinara sauce and a side salad. For a treat, you might have half a cup of frozen yogurt for dessert.

5

Work with a professional trainer to devise a fitness plan that fits your lifestyle. If you've never worked out before, exercise may seem overwhelming. A trainer will help you to build strength and endurance over time. Another more affordable option is to look for free fitness classes in your area available through local gyms and churches.

6

Incorporate fitness into your everyday activities. Although scheduled time for exercise is important, you can also burn calories without going near the gym. Park on the far side of the lot so you'll have to walk farther, take the stairs instead of the elevator and do a few pushups in between tasks at work.

Tips

Use the BMI formula to calculate your score:

BMI = weight (in pounds) / [height (in inches)]2 x 703

A BMI between 18.5 and 24.9 is considered normal. A score above 25 is overweight or obese and a score below 18.5 is considered underweight.

If you are underweight and want to improve your BMI, talk to your health care provider. You may be underweight due to illness or simply because you are genetically predisposed to be thin. Healthy weight gain and loss are two sides of the same coin. You'll need to eat a well-balanced, calorie-dense diet and exercise often to bring your BMI into the range of normal.

About the Author

Carolyn Robbins began writing in 2006. Her work appears on various websites and covers various topics including neuroscience, physiology, nutrition and fitness. Robbins graduated with a bachelor of science degree in biology and theology from Saint Vincent College.